PositivelyHappyMe

10 Self-Care Activities That Take 5 Minutes

10 Self-Care Activities That Take 5 Minutes

Sigh…

You’re running on empty, and you think a full on self care routine is exactly what you need.

Like, it’s 3:47pm, you’ve got a tab open for everything, and your brain is doing that buzzy thing.

You reach for your favorite Pinterest Self-Care Ideas board which tells you all about journaling, going for a stroll, having a bath, doing your skincare, meditating, cooking, and maybe even developing a whole new personality… and you end up doing none of it.

Then the guilt sets in.
Why can’t I do even the simplest things?

The problem isn’t with you, though.

It’s just that regular self-care advice kind of skips over the part where, you know, amidst the daily chaos called life, you only have a tiny window of time to do something good for yourself.

But here’s the thing.

You can be kind to yourself in just five minutes.

That’s enough to make a tiny shift in your mind and body without turning this thing into a big project.

No, it’s not going to solve all your issues and problems, but if you can make the next hour feel more do-able, then you’ve accomplished something worthwhile.

Consider it as a mini self care session that fits around an ordinary person with a regular life.

In this post I share 10 self-care activities that take five minutes tops.

Regardless if you’re having a day where you’re just barely hanging on, a day filled with worry, or a day when you feel overwhelmed with stuff yet to be done before 5PM. You should find here something to pick you up.

1) Box breathing (easy breathing exercises without spirituality)

Start your timer for five minutes.

Inhale through your nose for 4, hold for 4, exhale from your mouth for 4, hold for 4.

Repeat.

If you find the counting annoying, then just inhale for 4 and exhale for 6.

None of this has to be perfect.

The aim is to slow down enough that your body gets the point: we’re not in danger, and nobody’s chasing us.

Only have 60 seconds?

Do 3 long and slow exhales.

That’s practically the definition of mindfulness.

2) 5-4-3-2-1 grounding reset

Great for those times when you are spiraling and overwhelmed.

Take a quick look around and name:

  • 5 things you can see
  • 4 things you can feel (feet on floor counts)
  • 3 things you can hear
  • 2 things you smell
  • 1 thing you can taste

If you only have a minute, just try the “5 things I can see,” and a deep breath.

3) Bust a move with a song (my favorite: Thriller, obviously)

Play that song, and dance.

Anything goes.

You’ll probably think it’s awful and awkward.

But remember, it’s not an audition.

To lift my mood immediately, I often crank up some music and bust out some silly dance moves.

And the one that never lets me down is Michael Jackson’s “Thriller”.

Cos it’s hard to stay stressed with your arms flailing around like a zombie in the kitchen! I know, right?

1 minute variation: give your shoulders a roll, shake your hands, do one ridiculous move.

Brain will get it: We’re alive. We’re here. We can move.

4) Five minutes of coloring (to quiet those loud thoughts)

Grab whatever you have to hand; coloring book, printout, or scrap sheet and color just a section.

It works because it’s easy and engrossing.

Like other effective self-care hacks, it keeps your hands busy, and brain chill.

Pick a shape you can complete in five minutes to avoid accidentally coloring for two hours. (Ask me how I know. I’ve lost entire evenings to ‘just one more section.’)

Shortest version: color in a tiny shape then quit.

5) Sudoku or quick puzzle session (they’re addictive, so set a timer)

I love nothing more than a Sudoku or jigsaw puzzle after I’ve had an arduous day.

It’s great because it gives my mind something else to focus on, especially if thoughts are all over the place.

The downside is that I can get totally sucked in, which is why setting a timer is a must!

Then it feels more like a little nibble, not a feast for the brain.

Mini idea: try doing a row or a small section and then stop.

6) Read 3-5 pages (to take your brain elsewhere)

Reading doesn’t have to mean curling up on a sofa with your blanket and candle.

A few pages of something comforting will do the trick.

It could be fiction, a short essay, or even just flipping through a magazine.

That’s enough to get you off the stress hamster wheel.

In 60 seconds: you can slowly read a page or go over a much loved paragraph.

Perfect for doing self care at home if you can’t leave the house.

7) Brain Dump & the Next Step (quick Get My Life Together move)

When everything feels chaotic in the brain, spend three minutes writing down everything that’s on your mind (no need to categorize or organize, just dump it).

Then pick the next smallest step you feel is important, like sending an email, putting on laundry, a quick drink of water…

This is the essence of practicing self love, you’re letting go of the mental clutter without trying to become someone new.

Short on time? Start with “I’m feeling swamped by ___.” then do the next smallest step.

8) Do a quick exercise

Of course we’re not talking about a workout here.

For example, stand up and take a slow walk around, march in place for a minute.

Do five wall push-ups.

Walk upstairs or downstairs once or twice.

Stretch out your calves.

Roll your shoulders.

When you move your body (and thereby change your state) your mind follows too.

The end result is that you get a little less stuck even if you’re not magically cheerful.

The one minute version could be something like taking ten slow steps and shaking out your arms.

9) Change your environment (a simple sensory reboot)

When things are always the same, your mind can get stuck in a rut, leading to a cycle of thoughts.

Just by changing one thing you can force your brain to switch gears.

You could open a window, drink some water, splash water on your face, change to ambient lighting, or stand in a different place on the floor.

I often like just to go outside for a couple of minutes to feel the breeze on my skin and get some of my daily ‘time in daylight’ quota in.

In 60 seconds: open the window and take three breaths.

10) Talk to yourself like someone you care about

Place your hand on your chest or rest on your arm.

Ask, If a friend felt similarly, what would they want to hear that’s kind and reassuring?

You could say a sentence like:

  • “Things are hard right now, but I’m doing my best.”
  • “I don’t need to solve everything right now.”
  • “It’s okay to be tired.”

It’s mindfulness for real life: accepting the messiness without berating yourself for feeling that way.

If you only have 60 seconds: say, It’s okay to take care of myself. Done.

Choosing the right 5-minute tool for you (without overthinking)

If you’re anxious or panicky: grounding or breathing exercises.

Do you feel irritable and restless?

Pick a dance or micro-movement.

If you are stuck or overwhelmed: brain dump and one action step.

If you feel overstimulated: coloring or reading.

Of course, no single tool is 100% effective for everyone all of the time.

Sometimes deep breaths help, but at other times it just makes you hyper-aware of anxiety (in which case try movement, music and puzzles).

It’s good to have these options, which you can rotate every day, based on what works for you at that moment.

Take 5 for true self care

The best Self Care ideas are those that fit your life and are workable for you.

And before you think five minutes is too small to count.

Five minutes could be exactly what you need to take care of yourself on the days when you otherwise might not do anything.

Choose two favorites from this list, and they can be your go-to options.

Low-effort daily habits when life gets busy that are simple, realistic and ready for you when you need them.

Helpful Resources